Rob

About Rob Dale

Personal Trainer

Bad Knee Pain Fixing Solutions

KNEE – All this good info and links below are from the ‘Modern Health Monk’ by Alexander Heyne. Many of you might know that I’ve been to see a physio, chiropractor and have orthotics in my shoes / trainers to help with a long term left cartilage / meniscus problem which also contributed to very bad and painful ITBS runner’s knee (Illiotibial Band Friction Syndrome) that used to be very debilitating and stopped me running for a few weeks – now some days I forget about it all together.

I think I developed it from trying a new running technique and increasing my speed and distance too fast but I also had new trainers which weren’t the best and my feet moved around on the innersoles which I don’t like. I went to Sweat Shop Woking and did a good Gait Analsyis session tried on lots of different trainers and innersoles and went for the best feeling trainers and also the custom moulded innersoles which really grip and support my feet.

Last week I went for a hilly quite fast 18 mile run and could feel my knee a tiny little bit but nothing to bad so I’m feeling confident touch wood ” ” of completing in one piece the Virgin London Marathon (VLM) in April 13th 2014.

A few sessions of the 38-42 degrees celcius Red Hot Yoga helped to get some good deep heat into my knee, I haven’t really benefited or increased my flexibiilty at all from the sessions but I’m one of the very few people that unfortunately don’t respond to stretching training. If you don’t want to go to Red Hot Yoga and you have an athritic knee or cartilage problem sometime […]

By |February 26th, 2014|Uncategorized|0 Comments

Bad Back Advice

All this good info and links below are from the ‘Modern Health Monk’ by Alexander Heyne. Many of you might know that I’ve been to see a physio, chiropractor and have orthotics in my shoes / trainers to help with a long term right lower back niggle that used to be very debilitating – now some days I forget about it all together.

I think I developed my back problem about 3 or 4 months after having our second son. I’m 6ft 2in and putting the boys in and out of car seats, changing nappies on the floors and worst of all waking up in the middle of the night in winter having to reach over and down into the deep cotbed really got it and I used to do everything on my stronger right side which is a big no no as you need to try to even out both sides.

Like with anything the more you work at something the better it gets and now my oldest son Max is nearly self sufficient which might be one reason why my back has gotten better but I also followed much of the advice in the below links which really helped and some good simple ones you can use for sitting, sleeping, lifting etc:

http://modernhealthmonk.com/fixing-lower-back-pain/

http://modernhealthmonk.com/ultimate-back-pain-guide-1/

http://modernhealthmonk.com/ultimate-back-pain-guide-2/

http://modernhealthmonk.com/back-pain-when-sleeping/

http://modernhealthmonk.com/will-a-standing-desk-fix-my-back-pain/

He has lots of other links on those pages which can take you to the areas that you need.

DeskErgonomics

By |February 26th, 2014|Uncategorized|0 Comments

6 New Marathon Tips

6 New Marathon Tips (good for a half marathon too). The below link will take you too an online blog where they dispel the old common myths and come up with some good modern 21st century solutions that I’m going to follow. Good luck.

fitness

The New Rules of Marathon Nutrition – Competitor Running click here: . > http://running.competitor.com/2013/11/nutrition/the-new-rules-of-marathon-nutrition_67841

By Matt Fitzgerald Published Nov. 22, 2013

By |February 25th, 2014|Uncategorized|0 Comments

Rob’s Relentless Schedule

We’ve got just less than 6 weeks to go now to the 26.2 mile Virgin London Marathon. It took me sometime but I enjoyed planning all the training days and putting them down on paper. I will stick to that religiously and won’t let anything get in my way touch wood.

I thought I just had a few more long time consuming knackering runs to fit in but if you zoom in or can read the mileage speeds frequency volume intensity etc in the below photo that I’m going to do I’ve got lots of hard work for more 4 weeks before the easier tapering fortnight easy runs.

Robs 6 Week Relentless Schedule

14 days prior and for 10 days in total I’m going to healthy FAT load.

Then I’m going to CARBO load for 3 days as based on the advice and full details in the below blog / article.

I’ll start going to bed earlier too! All roads lead to the marathon. If I don’t do sub 3 hours I won’t mind too much. Nothing will ever make me do another marathon hehe. I’m feeling quietly confident at the moment 🙂

My charity is laying on a free leg massage, wine and selection of food at the Reform Club Pall Mall ten minutes walk from my finish line. My wife and in laws will join me.

Then after that I’ll walk ten minutes towards Charing Cross Tube Station and meet some of you and my friends at the Wetherspoons Pub Lord Moon On The Mall 3.15pm onwards hopefully see you and cheers for your donations 🙂

By |February 25th, 2014|Uncategorized|0 Comments

Kate’s Yoga Session Saturdays 10am

My sister in law Kate is running this weekly now Saturday 15th February 10am till 11.15am. Last time there was 6 of my boot camp members there and they all said they enjoyed it 🙂

– 75 minutes for all ages and abilities
– £5 introductory price for new participants (cash before the start please)
– Please wear comfortable clothes that are comfortable to stretch in and a yoga mat if you have one (but Kate will have spares too) and something warm to put on at the end for the relaxation part.

Sutton Green Village Hall, New Lane, Guildford / Woking, GU4 7QF
Kate’s mobile number: 07796441224 / E-mail for health questionnaire: coreyogauk@gmail.com

You could do my boot camp Burpham 8.45am till 9.30am then five minute drive to Kate’s yoga for an excellent mornings exercise 🙂

yoga

By |February 21st, 2014|Uncategorized|0 Comments

Not Been For A While? Jump Back On The Horse!

Half term is now finished and it really is time to jump back on the horse and kickstart your fitness regime in time for spring / summer.

It has to be the mildest winter in history! The midges were out yesterday morning at 6.30am very early morning before work boot camp it was dry and 10 degrees Celsius. It was barmy. I was hot just standing around. People exercising were roasting hehe so you can’t use cold temperatures as an excuses. Even if it is cold or wet you burn more calories which is a bonus.

The mornings and evenings are getting longer / brighter and milder and March onwards it will be splendid so grab your water bottle, exercise mat and trainers and get your butt back down to the park!

No more excuses. Rome wasn’t built in a day.

 

You’re not going to live a longer fuller life or look or feel better by staying at home and avoiding exercise.

Exercise is great from decreasing stress and depression and can help you sleep better and especially outdoors in the fresh air in a friendly group environment you work harder and get better physiological and psychological benefits / rewards.

If you want an extra challenge jump on my super scales and do a 6 week challenge blast it out. Get the best after photos measurements and results you can. You can honestly do it with a bit of willpower.

The only person from stopping you wowing your friends, family and colleagues is YOU!

Commitment and attendance = results

Monday 17th February

Rob’s results:

Body fat 12.8%
Hydration 61.9%
Metabolic age 16* (I’m 31 years old)

I’m just into the green healthy normal zone just above […]

By |February 21st, 2014|Uncategorized|0 Comments

Rob’s Weekly Marathon Training Schedule

Updated Weekly – Hi, hope you’re OK. Here’s the runs / workouts that I have done over the past week just in case you’re training for a half marathon, 20 mile run or a marathon you might want to copy some of them. Thank you for your donations to my London Marathon Charity – VICTA (Visually Impaired Children Taking Action). If it wasn’t for my knee injury I could have done with starting my training for a sub 3 hour marathon 6 weeks before as it’s becoming very hard to cram them all in and I’m neglecting / cutting out some of the very important rest days and rest slow easy recovery runs but hey ho let’s see how I get on Sunday 13th April 2014! London Marathon Elevation / Climb / Ascent only 192 ft = easy! My charity sponsorship link thanks: http://uk.virginmoneygiving.com/RobDale

Week Finishing 22nd Feb / Totals 36.8 miles 4 hrs 45 mins:

1. Sunday – super 1000+ calorie session – 90 mins – I didn’t do any upper body because of wrecked shoulder 🙁
2. Monday – 6 x 1 miles – 2m slow 1m fast 1:30 slow jog 1m fast….1m slow – 1hr14mins – all 6m under 7 mins – fastest mile 6:23
3. Tuesday – 9m (2 slow 6 fast 1 slow) – duration 1 hr 6 mins average pace 7:23 (average pace for the 6m fast was 7:13)
4. Wednesday – 90 minutes red hot yoga 38-42 degrees celcius studio took it easy on my bad right shoulder OK session
5. Thursday – 18 miles – total duration 2 hrs 24 mins – average pace a slow 8:00 🙁

  • Killer elevation 1149 ft
  • 11 miles steady = 8:07
  • 5 miles fast = 7:41
  • 2 […]
By |February 18th, 2014|Uncategorized|0 Comments

10 Fat Burning Tips

Source: REAL BUZZ. Let’s be honest. The appeal of shedding excess body fat is what gets many of us pulling on those training shoes and signing up for pricey gym memberships. If blasting body fat and burning calories is one of your main exercise goals, these 10 fat loss exercise tips will ensure you get the most out of every fat burning workout minute.

body fat

1. Be intense with your fat burning exercise

Don’t be fooled by the so-called fat-burning zone. This is the misguided notion that working at a lower intensity is better for fat burning than working at a higher effort level (say, for example, walking instead of running.) The harder you exercise, the more calories you will burn and it is this that really counts when it comes to losing fat.

2. Choose your fat loss exercise carefully

There is no such thing as the ‘ultimate’ calorie-burning activity. Energy burned is dependent not just on the activity itself, but on how much effort you put in, how skilled you are at it, how long you do it for, and how often. So choose a fat burn exercise that you are going to do regularly and consistently. That means an activity that you actually enjoy (unless you want your workouts to involve untold misery and boredom!) and one that is practical and accessible.

3. Exercise larger muscles for greater calorie burn

Serious fat-burning activity uses the large muscle groups of the body – the thighs and bottom, chest and back. The greater the overall recruitment of muscle, the higher the calorie expenditure. So in your gym workouts, you are much better off using, say, the rower than one of those arm-cranking machines […]

By |February 18th, 2014|Uncategorized|0 Comments

Women’s 5 Worst Fitness Mistakes!

From our body weight to our choice of literature, you may be surprised by all the things us ladies get wrong! Uncover some surprising female health mistakes and misconceptions with these 5 things every woman gets wrong.

Athletic Woman - Stretches

Body weight

We have bad news, ladies – according to research studies, we’re all fatter than we think! A British Government survey found that we are all guilty of underestimating our size, with women misjudging their weight the most. The study found that the average woman is 5lbs heavier than she thinks she is, and for women in their late 30s this goes up to 8lbs. Furthermore, nearly half of all parents of obese children thought their child was the right weight.

These results corroborate findings by Columbia University researchers which showed that overweight mothers tend to underestimate their own and their children’s weight. Experts believe many of us underestimate our weight in a bid to convince ourselves we’re not too far off our ideal size, while the lead author of the study of Columbia University believes it may also be because perception of weight has become skewed as obesity and being overweight are becoming the norm.

Body shape

Not only do many of us believe we weigh less than we actually do, according to research we are also not quite as curvaceous as we think. A study of about 3000 women commissioned by the Vitality Show showed that 27 per cent of women believed they had an hourglass figure – one of the most sought after body shapes – while only 21 per cent believed they were the less coveted apple shaped. However, in reality more than half had an apple […]

By |February 12th, 2014|Uncategorized|0 Comments

Men’s 7 Worst Fitness Mistakes

You can almost smell the testosterone in the gym when men go anywhere near the weights. Some of them can be transported right back to the playground with a, ‘I can lift more than you’ mentality. But showing off in front of the mirror to no-one in particular with an impressive straight lift that causes them an injury, isn’t the worst mistake they make. Oh no. There are plenty of others…

drill seargent

No long term target

Everyone needs a target. Whether it’s to lose half a stone or run a certain race, we all need things to aim for. So don’t fling yourself into a new hobby without any idea where you’re going with it. The reality is you will lose interest and give up after a while, because you have nothing to work towards. Women love to have a plan, from making shopping lists to targeting their wedding day and the people involved in it. Men tend to be more relaxed about life in general, but don’t make that mistake when it comes to fitness, because if you do, your gym membership or running career is destined to be short-lived.

Doing the wrong workout

It’s easy to get caught up in the enthusiasm of having a new hobby or enjoying a new sport. Even better if you’ve followed our advice and made a plan with proper achievable targets. However and here’s the problem – those targets are useless if they are unachievable. A lot of people say they would ‘like’ to run a marathon, but doing it is altogether different. There is no point aiming to do that, if running just isn’t for you. So be honest with […]

By |February 12th, 2014|Uncategorized|0 Comments